Amersham Together March/April 2020 Issue

HEALTH NEWS
Nutritional advice
on being vegan
Veganism is becoming increasingly
popular and many people are choosing a
vegan diet for moral and ethical reasons,
but what are the implications for health?
While some may feel that they thrive following
a vegan diet, it might not suit everybody and
there are several essential nutrients that are more
difficult to obtain. Therefore, if you are considering
becoming vegan, it is important to carefully plan
and look for alternative sources of those nutrients
– particularly vitamin B12, omega 3 fatty acids,
iron and vitamin D.
Vitamin B12 is required for optimal brain function
and red blood cell production. It is found in
animal products and is therefore the most
common deficiency found in a vegan diet. It is
possible to obtain some vitamin B12 from fortified
foods – for example plant-based milks or cereals,
but many vegans will need to take supplements.
The quality and dosage of supplements can vary
greatly so it is always best to seek advice from a
professional first.
Omega 3 fatty acids are important for skin,
bone, joint and heart health, as well as helping
to balance blood glucose levels, reduce
inflammation and have even been linked to
mental health. Oily fish such as salmon, mackerel
and anchovies are an excellent source but chia,
hemp and flax seeds are a good vegan source of
omega 3 and are a great addition to smoothies,
porridge or salads.
Iron is integral for metabolism, red blood cell
health and delivering oxygen to cells. There
are two forms – haem iron from animals, and
non-haem iron from plants. Unfortunately
non-haem iron is less well-absorbed by the body
but absorption can be increased by combining it
with vitamin C. A lot of plants high in iron already
contain vitamin C, but squeezing some lemon
over your vegetables can help. Lentils, beans,
tofu and quinoa are good vegan sources of iron.
Vitamin D is used in immune support, calcium
absorption into the bones, regulating blood
pressure and facilitating gene expression. It can
be made from cholesterol when skin is exposed
to sunlight, but primary dietary sources are meat,
fish and eggs, as well as fortified plant milks
and cereals. Since we get little sunlight in winter
in the UK, the government advises everyone
supplement vitamin D between October and
March. To ensure you are getting the correct
dosage it is best to get your vitamin D levels
tested.
Laura MacDonald DipION
mBANT CNHC is a qualified
Nutritional Therapist offering
support for a wide range of
health issues in Beaconsfield,
Amersham and the surrounding
areas.
20 Amersham & Chalfonts Together is part of Community Together